Nov 16- Worked on hardwood floors for several hours. Took a break to train. Did die kette with the stoplight set: 16k, 24k, 32k. Snatch, press, clean, jerk. Did a pullup after each 32k set. Set a timer for 30 minutes. Got through it 13 times. Total of 39 reps per arm of snatch, press (push press for 32k), clean, jerk. 15 pullups. 30 minutes of good cardio. The more I do Goerner's workout, the more I like it. Lots of volume, variety, work capacity.
November 14- Worked on flooring for 10 hours straight. Very painful for knees and lower back.
November 10- Worked on wood ceilings for several hours. Took a break and did a 10 minute set of of die kette with a single 32k bell. Snatch, press, clean, jerk. Got through it 10 times per arm.
Nov. 8- did light work in house for 3 hours. Training: did die kette with 8 kettlebells, a la Herman Goerner. Used 12k, 16k, 18k, 20k, 22k, 24k, 26k, 32k. Snatch, press, clean, jerk. Left hand, then right, worked from 12k to 32k, then a pullup, then started over. Each cycle took about 6 minutes. Went through it all 5 times in 29 minutes. 80 reps each of snatch, press, clean, and jerk.
Nov. 6- Single clean and jerk, 32k: 6m @ 6rpm = 36 reps. Rest 4m. Half snatch, 32k: 6m @ 6rpm = 36 reps. Rest 4m. Jerk, 32k: 6m @ 6rpm = 36 reps. Switched hands on the minute. Pullups: 15 reps in sets of 2 and 3. Pushups: 20 reps using Cooper cadence. 6 hours installing tongue and groove ceiling.
Nov. 3- Single clean and jerk, changing hands every rep, 32k: 10m @ 5rpm. 50 cleans, 50 jerks, 50 swings. Worked on house for several hours.
Nov. 1- Half snatch, 32k. 2 sets of 5. Then 30 reps, changing hands every rep. 30 swings, 40 half snatches.
November 14- Worked on flooring for 10 hours straight. Very painful for knees and lower back.
November 10- Worked on wood ceilings for several hours. Took a break and did a 10 minute set of of die kette with a single 32k bell. Snatch, press, clean, jerk. Got through it 10 times per arm.
Nov. 8- did light work in house for 3 hours. Training: did die kette with 8 kettlebells, a la Herman Goerner. Used 12k, 16k, 18k, 20k, 22k, 24k, 26k, 32k. Snatch, press, clean, jerk. Left hand, then right, worked from 12k to 32k, then a pullup, then started over. Each cycle took about 6 minutes. Went through it all 5 times in 29 minutes. 80 reps each of snatch, press, clean, and jerk.
Nov. 6- Single clean and jerk, 32k: 6m @ 6rpm = 36 reps. Rest 4m. Half snatch, 32k: 6m @ 6rpm = 36 reps. Rest 4m. Jerk, 32k: 6m @ 6rpm = 36 reps. Switched hands on the minute. Pullups: 15 reps in sets of 2 and 3. Pushups: 20 reps using Cooper cadence. 6 hours installing tongue and groove ceiling.
Nov. 3- Single clean and jerk, changing hands every rep, 32k: 10m @ 5rpm. 50 cleans, 50 jerks, 50 swings. Worked on house for several hours.
Nov. 1- Half snatch, 32k. 2 sets of 5. Then 30 reps, changing hands every rep. 30 swings, 40 half snatches.
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